[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-347499-105":59,"doc-detail-347499-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","pace-chart-tempo-interval-and-rep-based-upon-jack-daniels-vdot-rankings","PACE CHART: Tempo, Interval, and Rep Based Upon Jack Daniels' vDOT rankings","","PACE CHART presents tempo (T-PACE), interval (I-PACE), and rep/race-specific effort (R-PACE) goal times derived from Jack Daniels' vDOT rankings. A vDOT-based matrix lists corresponding pace targets across multiple time/distance columns for each pace category, enabling selection of threshold-like, interval-like, and all-out race paces by vDOT. Notes define T-PACE, I-PACE, and R-PACE ranges in terms of maintainable race duration, VO2max/max heart-rate proportions, and recommended maximum interval lengths.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/pace-chart-tempo-interval-and-rep-based-upon-jack-daniels-vdot-rankings/347499/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/pace-chart-tempo-interval-and-rep-based-upon-jack-daniels-vdot-rankings/347499.png","ImageObject",300,407,{"name":92,"@type":93},"Mia  ","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-22",true,{"@type":102,"interactionType":103,"userInteractionCount":52},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What does T-PACE represent and how is it defined?","Question",{"text":112,"@type":113},"T-PACE is Threshold Pace, the pace you can maintain for 40–60 minutes in a race (assuming you have the volume). It is about 86–88% of VO2Max or 90% of max heart rate.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What does I-PACE represent and what training limit applies?",{"text":117,"@type":113},"I-PACE is interval pace, maintainable for about 10–15 minutes in a race. It should be trained for no longer than a 5:00 interval (italicized marks are over 5:00).",{"name":119,"@type":110,"acceptedAnswer":120},"What does R-PACE represent and what interval limit applies?",{"text":121,"@type":113},"R-PACE is the pace specific to a given race, such as 1-mile all-out pace. It should be trained for no longer than a 2:30 interval (italicized marks are over 2:30).","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},347499,1790835425,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":52,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":8,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":81},687207024478,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","PACE CHART: Tempo, Interval, and Rep Based Upon Jack Daniels' vDOT rankings  \n\n|  | T-PACE GOAL TIMES |  |  |  |  |  |  |  | I-PACE GOAL TIMES |  |  |  |  |  |  | R-PACE GOAL TIMES |  |  |  |  |  |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |\n| vDOT | 200 | 400 | 600 | 800 | 1000 | 1200 | 1400 | 1600 | 200 | 400 | 600 | 800 | 1000 | 1200 | 1600 | 200 | 400 | 600 | 800 | 1600 | vDOT |\n| 62 | 43 | 1:26 | 2:09 | 2:52 | 3:35 | 4:18 | 5:01 | 5:44 | 39.5 | 1:19 | 1:58.5 | 2:38 | 3:17.5 | 3:57 | 5:16 | 36.5 | 1:13 | 1:49.5 | 2:26 | 4:52 | 62 |\n| 61 | 44 | 1:28 | 2:12 | 2:56 | 3:40 | 4:24 | 5:08 | 5:52 | 40 | 1:20 | 2:00 | 2:40 | 3:20 | 4:00 | 5:20 | 37 | 1:14 | 1:51 | 2:28 | 4:56 | 61 |\n| 60 | 44.5 | 1:29 | 2:13.5 | 2:58 | 3:42.5 | 4:27 | 5:11 .5 | 5:56 | 40.5 | 1:21 | 2:01 .5 | 2:42 | 3:22.5 | 4:03 | 5:24 | 37.5 | 1:15 | 1:52.5 | 2:30 | 5:00 | 60 |\n| 59 | 45 | 1:30 | 2:15 | 3:00 | 3:45 | 4:30 | 5:15 | 6:00 | 41 | 1:22 | 2:03 | 2:44 | 3:25 | 4:06 | 5:28 | 38 | 1:16 | 1:54 | 2:32 | 5:04 | 59 |\n| 58 | 45.5 | 1:31 | 2:16.5 | 3:02 | 3:47.5 | 4:33 | 5:18.5 | 6:04 | 41.5 | 1:23 | 2:04.5 | 2:46 | 3:27.5 | 4:09 | 5:32 | 38.5 | 1:17 | 1:55.5 | 2:34 | 5:08 | 58 |\n| 57 | 46 | 1:32 | 2:18 | 3:04 | 3:50 | 4:36 | 5:22 | 6:08 | 42.5 | 1:25 | 2:07.5 | 2:50 | 3:32.5 | 4:15 | 5:40 | 39.5 | 1:19 | 1:58.5 | 2:38 | 5:16 | 57 |\n| 56 | 47 | 1:34 | 2:21 | 3:08 | 3:55 | 4:42 | 5:29 | 6:16 | 43 | 1:26 | 2:09 | 2:52 | 3:35 | 4:18 | 5:44 | 40 | 1:20 | 2:00 | 2:40 | 5:20 | 56 |\n| 54 | 48 | 1:36 | 2:24 | 3:12 | 4:00 | 4:48 | 5:36 | 6:24 | 44 | 1:28 | 2:12 | 2:56 | 3:40 | 4:24 | 5:52 | 41 | 1:22 | 2:03 | 2:44 | 5:28 | 54 |\n| 53 | 49 | 1:38 | 2:27 | 3:16 | 4:05 | 4:54 | 5:43 | 6:32 | 45 | 1:30 | 2:15 | 3:00 | 3:45 | 4:30 | 6:00 | 42 | 1:24 | 2:06 | 2:48 | 5:36 | 53 |\n| 52 | 49.5 | 1:39 | 2:28.5 | 3:18 | 4:07.5 | 4:57 | 5:46.5 | 6:36 | 45.5 | 1:31 | 2:16.5 | 3:02 | 3:47.5 | 4:33 | 6:04 | 42.5 | 1:25 | 2:07.5 | 2:50 | 5:40 | 52 |\n| 51 | 50.5 | 1:41 | 2:31 .5 | 3:22 | 4:12.5 | 5:03 | 5:53.5 | 6:44 | 46 | 1:32 | 2:18 | 3:04 | 3:50 | 4:36 | 6:08 | 43 | 1:26 | 2:09 | 2:52 | 5:44 | 51 |\n| 50 | 51.5 | 1:43 | 2:34.5 | 3:26 | 4:17.5 | 5:09 | 6:00.5 | 6:52 | 47 | 1:34 | 2:21 | 3:08 | 3:55 | 4:42 | 6:16 | 43.5 | 1:27 | 2:10.5 | 2:54 | 5:48 | 50 |\n| 49 | 52 | 1:44 | 2:36 | 3:28 | 4:20 | 5:12 | 6:04 | 6:56 | 47.5 | 1:35 | 2:22.5 | 3:10 | 3:57.5 | 4:45 | 6:20 | 44.5 | 1:29 | 2:13.5 | 2:58 | 5:56 | 49 |\n| 48 | 53 | 1:46 | 2:39 | 3:32 | 4:25 | 5:18 | 6:11 | 7:04 | 48 | 1:36 | 2:24 | 3:12 | 4:00 | 4:48 | 6:24 | 45 | 1:30 | 2:15 | 3:00 | 6:00 | 48 |\n| 47 | 54 | 1:48 | 2:42 | 3:36 | 4:30 | 5:24 | 6:18 | 7:12 | 49 | 1:38 | 2:27 | 3:16 | 4:05 | 4:54 | 6:32 | 46 | 1:32 | 2:18 | 3:04 | 6:08 | 47 |\n| 45 | 55.5 | 1:51 | 2:46.5 | 3:42 | 4:37.5 | 5:33 | 6:28.5 | 7:24 | 51 | 1:42 | 2:33 | 3:24 | 4:15 | 5:06 | 6:48 | 48 | 1:36 | 2:24 | 3:12 | 6:24 | 45 |\n| 44 | 56.5 | 1:53 | 2:49.5 | 3:46 | 4:42.5 | 5:39 | 6:35.5 | 7:32 | 52 | 1:44 | 2:36 | 3:28 | 4:20 | 5:12 | 6:56 | 49 | 1:38 | 2:27 | 3:16 | 6:32 | 44 |\n| 43 | 58 | 1:56 | 2:54 | 3:52 | 4:50 | 5:48 | 6:46 | 7:44 | 53 | 1:46 | 2:39 | 3:32 | 4:25 | 5:18 | 7:04 | 50 | 1:40 | 2:30 | 3:20 | 6:40 | 43 |\n| 42 | 59 | 1:58 | 2:57 | 3:56 | 4:55 | 5:54 | 6:53 | 7:52 | 54 | 1:48 | 2:42 | 3:36 | 4:30 | 5:24 | 7:12 | 51 | 1:42 | 2:33 | 3:24 | 6:48 | 42 |\n| 41 | 60 | 2:00 | 3:00 | 4:00 | 5:00 | 6:00 | 7:00 | 8:00 | 55 | 1:50 | 2:45 | 3:40 | 4:35 | 5:30 | 7:20 | 52 | 1:44 | 2:36 | 3:28 | 6:56 | 41 |\n| 40 | 61.5 | 2:03 | 3:04.5 | 4:06 | 5:07.5 | 6:09 | 7:10.5 | 8:12 | 56 | 1:52 | 2:48 | 3:44 | 4:40 | 5:36 | 7:28 | 53 | 1:46 | 2:39 | 3:32 | 7:04 | 40 |\n| 39 | 62.5 | 2:05 | 3:07.5 | 4:10 | 5:12.5 | 6:15 | 7:17.5 | 8:20 | 57 | 1:54 | 2:51 | 3:48 | 4:45 | 5:42 | 7:36 | 54 | 1:48 | 2:42 | 3:36 | 7:12 | 39 |\n| 37 | 65 | 2:10 | 3:15 | 4:20 | 5:25 | 6:30 | 7:35 | 8:40 | 59.5 | 1:59 | 2:58.5 | 3:58 | 4:57.5 | 5:57 | 7:56 | 56.5 | 1:53 | 2:49.5 | 3:46 | 7:32 | 37 |\n| 36 | 67 | 2:14 ","cbCaikUhf2Sh2nMy","https://ap.wps.com/l/cbCaikUhf2Sh2nMy","pdf",58325,"English","# T-PACE goal times\n## vDOT mapping for tempo\n# I-PACE goal times\n## vDOT mapping for interval\n# R-PACE goal times\n## vDOT mapping for reps/race","[{\"question\":\"What does T-PACE represent and how is it defined?\",\"answer\":\"T-PACE is Threshold Pace, the pace you can maintain for 40–60 minutes in a race (assuming you have the volume). It is about 86–88% of VO2Max or 90% of max heart rate.\"},{\"question\":\"What does I-PACE represent and what training limit applies?\",\"answer\":\"I-PACE is interval pace, maintainable for about 10–15 minutes in a race. It should be trained for no longer than a 5:00 interval (italicized marks are over 5:00).\"},{\"question\":\"What does R-PACE represent and what interval limit applies?\",\"answer\":\"R-PACE is the pace specific to a given race, such as 1-mile all-out pace. It should be trained for no longer than a 2:30 interval (italicized marks are over 2:30).\"}]","PACE CHART: Tempo, Interval, and Rep Based Upon Jack Daniels' vDOT rankings | PDF",1790067427]